Tuesday, 12/8

Warm Up

3 Rounds 
12 Band Good Mornings
6 Alt Dead Bugs 
12 Pause Squats
6 Alt T Push Ups

Strength

Back Squat (24 Minutes)
Prep: 1×10 w/bar, 5-5-3-3 working up
Work: 6×3 at same weight (80-85%1RM)

Met Con

Prep (6 minutes):
1x:30 HS Hold+12 Alt Samson Lunges
2×4-6 Alt Pistols+ 6 Push Ups+ 6 Russian KB Swings
1×6 Alt Pistol+2-3 HSPU (or scaled option)+ 6 OH KB Swings

3 Rounds for time (12 Minute Cap) 
9 HSPU
12 Alt Pistols (6/leg)
21 KB Swings

Pistol Scaling:
6 reps (3/side) -should take less than 60 seconds 
8 assisted (holding upright or ring) -perform all 4 reps on one side before switching
12 Split Squats (rear foot elevated on box or bench) -perform all 6 reps on one side before switching

HSPU Scaling: 
3/6 Reps (should be completed in 1-2 sets when fresh (sub :60)
1-2 Ab Mats (hands on the floor)
Hand Release Push Ups